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Description

This workout uses a stability ball (optional), and light weights for a quick toning session. Opens with ab work to engage your core. Then, muscle groups are worked in opposing pairs. A stretching cool-down follows to lengthen the muscle groups worked. If you don't have a stability ball, use 2 firm cushions below your upper back.


Exercises

Set 1: 1 round
Ball Crunches
Ball Crunches
1 minute
Right Oblique Crunches
Right Oblique Crunches
1 minute
Left Oblique Crunches
Left Oblique Crunches
1 minute
Transition
Transition
10 seconds

Set 2: 2 rounds
Stability Ball Chest Press
Stability Ball Chest Press
45 seconds
Rest
Rest
15 seconds
Dumbell Back Row
Dumbell Back Row
45 seconds
Rest
Rest
15 seconds
Seated Bicep Curls
Seated Bicep Curls
1 minute
Rest
Rest
15 seconds
Tricep Kickbacks
Tricep Kickbacks
45 seconds
Rest
Rest
20 seconds
Transition
Transition
10 seconds

Set 3: 2 rounds
Dumbbell Squats
Dumbbell Squats
45 seconds
Dumbbell Right Leg Squats
Weights: Moderate
Dumbbell Right Leg Squats
30 seconds
Dumbbell Left Leg Squats
Weights: Moderate
Dumbbell Left Leg Squats
30 seconds
Transition
Transition
10 seconds
Lying Right Leg Kicks
Lying Right Leg Kicks
30 seconds
Lying Left Leg Kicks
Lying Left Leg Kicks
30 seconds
Transition
Transition
10 seconds
Dumbbell Sumo Squats
Weights: Moderate
Dumbbell Sumo Squats
1 minute

Set 4: 1 round
Transition
Transition
10 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Chest Stretch
Chest Stretch
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Transition
Transition
10 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minute
Lying Torso Twist
Lying Torso Twist
1 minute


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